Dec 2016

wod 20161206

“A:
3 laps, of:
Walking lunges x 10 reps
Banded goodmornings x 10 reps
Shoulder passthroughs x 10 reps
Burpees x 5 reps

B:
EMOM 12 min, of:
Power Clean x 2 reps

C:
For Time
48 Burpees

3 Rounds of:
Pull-Ups x 10 reps
Thrusters x 16 reps
Deadlifts x 16 reps

Then:
48 Sit-Ups

D:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps